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Mutiny in South Wake

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AO: Mutiny
Workout Date: 08/16/21

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Warm Up exercises

Main Event:
1) Dora 1-2-3 (100 Merkins, 200 LBCs, 300 Squats)
2) 10-15-10 pyramid in the shelter: Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches, Derkins
3) Partner up and grab rocks for partner rock work across the soccer field. One Partner performs AMRAP (As Many Reps As Possible) rock exercise while the other partner runs across the soccer field and back. Flapjack. Switch exercise once second partner returns. Repeato until Mary time. Various exercises were called: curls overhead press, etc.

https://www.strava.com/activities/5801453955

Mary:
Various abdominal exercises.

COT:
12 PAX (6 for Mutiny, 6 for Red October)
Announcements and Prayers

Naked Moleskin:
This was my ninety-fourth #F3Q21 #2021Challenge Q (ninety-eighth overall). Next Q is Wednesday at Possum Trot.
-Pigpen

QIC: Pigpen
PAX: Mutiny: FRAM, Fonzie, Sparky, Breach, Sprinkler, Pigpen
Red October: POTS, Frisco, Smalls, Money Pit, Gump, FedEx
Workout Date: 08/16/21

Take it Easy!!! The Rock Will Withdraw Consent.

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I haven’t been to Ground Pounder in quite awhile with all the BRR training, so YHC decided to jump in there and get some! 4 PAX learned that the rocks will give consent for rock spanks, but only for so long! It just gets too freaky and painful!

FNG’s: none
Warm Up: SSH, Daisy Pickers, Sir Fazio’s, Imperial Walkers, Hillbillies, Squats x15, Shoulder Taps x15 IC.
The Workout: Over to the rocks, selecting a rock that was challenging but could be travelled with. We Cusacked the rocks over to the disc golf stairs and did a reverse pyramid of exercises starting with 13. The exercises at the bottom of the hill/stairs was Merkins, at the top was Ground Pounders. We began with 13 merkins at the bottom, 12 Ground Pounder’s at the top…and so on. Farva had mentioned we hadn’t been to this hill in awhile, so YHC was glad we took the trip!

Next up, we Cusacked the rocks over to the bleachers by the ball fields and spoke of various birth control methods…wait…what?

At the bleachers, we repeated the same 13 ct. descending pyramid with 13 Rut-Rows to begin, with Bleacher Merkins as well.

Staying in that area, we finished 13 Dips, and 30 ct. Rock Spanks IC. We also completed 15 Dirkins and 30 rock Shoulder Press.

We did Curls for the Girls all the way back to the rock deposit point. Finished with a long-version People’s Chair/stretch on the wall time.

Mary: 15 Counts of the following: Heel Taps, LBC, Dying Cockroach, Homer to Marge, American Hammers. Dialed it down with a 10 count Good Mornings.
Announcements: Brute CSAUP Sat. Oct. 16th, Hilltop Needmore. Gump continues to try to navigate the team for vocational scholarship.
T-Claps (Recognition): DOA…often riding over to GP to get the extra work in!
Prayer: Unspoken. YHC took us out!

TRX – Can’t Get My Feet In

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3 PAX doing some high intensity TRX with input for all. Great work HIM!

FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups, dirkins, box jumps.

Useless Skin and Acne

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FNGs: None

4 HIMs had the balls to posted to GP on a nice cool morning.  YHC brought the music box. Met a HIM from Spokane Washington during warmup 

Warm Up: 10x3cts of: Good Mornings,  Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches, Windmills

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, Trunk Twists and Ground Pounders. 10x3ct:  Windshield wipers, Box Cutters, Rosalitas, and Low Slow Flutter; 4 sets of 10x3ct Rock Press, 2 sets of Skull Crushers, 2 sets of 10x3ct Rock Spanks (w & w/o consent), 10x3ct Homer to Marge w/ Rock, Pickle Pounders. YHC decided to tell the most inappropriate jokes he had ever heard between sets.

Partner Rock Planks:

PAX pair up: one does 20 10X3ct LBCs  while the other does Rock Plank then switch

Next Set: one does 10 10x3ct Merkins while the other does Rock Crab Plank then switch

COT: Stretch it out w/ Pigeon Pose, hamstring and calf stretches

Announcements: Register for the Travis Manion Event on 9/11 5K (walk, ruck, or run)

https://www.travismanion.org/events/911-heroes-run/

Prayer Requests: For all those suffering with COVID (Gump’s Niece, Forceps Nephew), our military and all those in harms way in Afghanistan,

Flavored Popcorn

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5 PAX for a Q-less Possum Trot but we all pulled it together for a flavored popcorn workout. Great work men! #FreedToLead

FNGs: none
Warm Up: Windmills, Hillbillies, Good Mornings….
The Workout: Headed to the Tennis Court for a suicide-style all court workout.

  1. Gump called Merkins, Bear Crawls, Squats x2
  2. Abacus called Mountain Climbers, Lunges, and Plank Jacks x2
  3. Rollback called Heel Taps, Side Crawls, and _____ x2
  4. Money Pit called LBCs, Crab Walks, and Squat Jacks x2
  5. Moseyed for 3 rounds of rocks

Mary: Around the Horn
Prayer: Abacus 5 month old to actually have a sleep schedule (been there), Santana work issues.

TRX to the MAX

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4 PAX doing some high intensity TRX. Great work HIM!

FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.

Split Q: Feel’n the burn

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FNGs: Santana

6 HIMs posted to GP on a thick morning.  YHC brought the music box. 

Warm Up: 10x3cts of: Good Mornings, Imperial Walkers, Hillbillies, Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches,

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows,  and Ground Pounders. 10x3ct:  Rockies, Windshield wipers, Box Cutters and Low Slow Flutter; 4 sets of 10x3ct Rock Press, 2 sets of 10x3ct Rock Spanks (w & w/o consent)

Shredder’s muscle shredder

PAX pick out 2 small rocks for the burn:  Way too many Half Curls  and Overhead Tri’s,

x=y+2 Line to line: Lunge to line, 3 squats, lunge to next line add 2 more squats till complete.

Mary @ COT: 2 rounds of PAX taking turns calling out ab exercises (may have missed a few) 10 or 10X3:  LBCs, American Hammers, Heal Taps, Mountain Climbers, Leg raises, H2M, Pickle Pounders, Breast Stroke Supermans, Freddie Mercury, etc

Announcements: Register for the Travis Manion Event on 9/11 5K (walk, ruck, or run)

https://www.travismanion.org/events/911-heroes-run/

Prayer Requests: For all those suffering with COVID (Gump’s Niece, Forceps Nephew), our military and all those in harms way in Afghanistan, those suffering mental health issues (particularly loneliness and depression)

Nice Little Total Body TRX Workout

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Big group of 6 PAX doing some high intensity TRX. A visit from Carpex @Frisco. Great work gentlemen!

FNGs: none
Warm Up: Pigpen led the warmup for both groups
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.

My Forearms are Toast

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3 PAX doing some high intensity TRX. Great work HIM!

FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.

Treat me like a timeshare

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FNGs: None 

7 HIMs posted to GP on a moist morning.  YHC brought the music box, Breach brought the Medicine Ball.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches,  20x3ct SSH,

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, Bus Drivers and Ground Pounders. 10x3ct:  Windshield wipers, Box Cutters and Low Slow Flutter; 3 sets of 10x3ct Rock Press & Skull Crushers

Mosey to the basketball court

Combat Ball

20 minutes of 4 on 3 Combat Ball: PAX split into teams and used a 10lb medicine ball to play basketball.  Rules:  There are no rules except you can only take 3 steps before having to pass the ball.  Fouls were not penalized, very few (if any) goals were made outside of 3 feet, the ball was slippery and heavy, Gump almost took one to the face, but everyone had a great time.  

Announcements: Register for the Travis Manion Event on 9/11

https://www.travismanion.org/events/911-heroes-run/

Prayer Requests: For all those suffering with COVID:  Prayers for David – Travis Manion SE Coordinator;  Cyclops has 3 employees in the ICU, Hazmat lost 2 coworkers.

T-Claps: For everyone who came out on what was supposed to be a downpour of a morning